CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Sumo Deadlifts x 10 reps

Ball Slams x 10 reps

Metcon

9/11 Tribute (Time)

For Time:

2001 Meter Run

11 Box Jumps

11 Thrusters

11 Bar Pull Ups

11 Power Cleans

11 Handstand Push Ups/L-sit DB Press

11 Kettlebell Swings

11 Toes to Bar

11 Deadlifts

11 Push Jerks

2001 Meter Row

You can start with the row or the run.

Please load One bar with a weight that will allow you to need 2 sets to complete 11 thrusters. This is probably a weight that will need more sets on the push jerks when you get there. This is a memorial wod it is going to be hard!